(707) 787-7171

Workout of the day – Thursday

A) 5 sets each arm for quality 5 single arm D.B Deadlifts, 4 single arm D.B cleans, 3 single arm D.B. shoulder to overhead B) For Time 40/30 calories on the Assault bike 30 deadlifts 275/185 20 burpees over the bar *this is meant to be a sprint. Give it your all.

Read More

Workout of the day – Wednesday

For time 50 lunges holding a Dumbbell (50/35) 40 Dumbbell snatch's (50/35) 30 goblet squats 20 push-ups 10 bar muscle ups 20 push-ups 30 goblet squats 40 Dumbbell snatch's 50 lunges holding a Dumbbell Then 3 supersets of Leg raises x 20 Russian twists x 50 Crunches x 50

Read More

Good luck competitors!

CrossFit Rohnert Park and community wishes Maks, Nina, Danielle, Herb, Bob, Bach, Dommie, James and Jen good luck this weekend at the Moxie Madness Competition in Lodi, CA. Good luck team! No class this Saturday.

Read More